 We are back from work and the lovely people at the Alice Springs hospital had an extra meal so this is definitely gonna fit my macros and but I'm not actually gonna eat it tonight I'm gonna eat it tomorrow because tonight for dinner I've got I've been invited to my sister's place which you would have seen in a previous video training some shoulders she has invited me over for the rejects no the Valentine rejects dinner so I don't know who's gonna be there but I'm invited because I'm a Valentine reject and that's just the way it goes so before I go over there I actually I managed to get out of work like quarter of an hour early I'm gonna have enough time to go and smash some legs which I can't wait for I'm gonna do that now and all I've eaten is the one meatball meal so I brought home the chicken and sweet potato because I just pushed out my fast till like three o'clock had a meal it's now 5 30 and you know I'm feeling I'm probably I'm not gonna be that strong to be fair but I'm feeling like I can definitely put a good amount of effort into a workout so that's what we're gonna do pre-workout time actually no I tell a lie before I go to the gym I'm going to run through my macros so obviously the first way in that I did that I showed you guys was 92.55 that was a week ago I weighed in today at 90.5 so we're 2 kgs down and the macros and calories that I have been sticking to you know I'm I'm trying to hit probably two to 220 grams of protein a day two to 250 grams of carbs a day and 60 to 80 grams of fat per day and I've done pretty well to be honest I have actually stuck to those which is quite surprising for me but um so we've got the last seven days averages 230 grams of protein which is you know just over but that's pretty good especially on a cut carbohydrates 213 grams and 73 grams of sugar on average so that's you know that's about a third of my carbs are from sugar but we're talking fruits we're talking you know residual sugar from yogurts and you know all sorts of shit so it's not like I'm actually downing like pop tarts all the time but yeah so 213 grams of carbs per day 73 grams of that sugar and 70 grams of fat so we're at 230 protein 215 carb and 70 fat so you know that's pretty damn good and that's why I've been getting my results so you know I I think if what was my calories average calories 2438 and my goal was 2500 so you know if I can continue that I don't see any reason why I don't I'm not gonna keep progressing the way I am and in no time I bet you I'm gonna be as lean as I ever have been with let's hope six more weeks to do to diet down so I can really really dial it in for this one because this is this is this is the one man I can't see myself doing another comp this year after this I convince myself I was gonna build for it for a couple of years build muscle build muscle did it wrong ate way too much put on too much fat and now here I am cutting again but I'm into it I'm committed I want to do this I want to get shredded again it's return of aesthetics it's not easy it's not fun and games and consistency is the key and one quote that I always say is don't count the days make days count so you know don't look far off into the distance where you want to be look at today do what you can today you know trust the process do whatever you can today whatever you meant to tomorrow's gonna be another day do the same thing at the end of a week you've done seven days at the end of a month you've done 30 days and you know you may not be seeing progress day-to-day which I don't I don't see progress day-to-day but for some reason I've stayed committed and I've stayed consistent and that is the reason why I'm here I I'm wearing today so yeah a little bit of wisdom for you don't count the days make the days count I'll see you in the next one guys